''Max Effort Overhead Squat Singles'' (06.14.2010)

Warm-up Drills (06.14.2010)
Row 1000m
3 Rounds of
Shoulder Dislocates (PVC)
Overhead Squat x 5
SOTS Press x 5
Pressing Snatch Balance x 5
Hip Mobility Complex

''Max Effort Overhead Squat Singles'' (06.14.2010)
With a 10:00 running clock work up to a heavy one rep max Overhead Squat. Use no more than five working sets (not including warm-ups), resting as needed between efforts.

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''Weck Up To Thees'' (06.14.2010)
Complete for time
100 x Double-unders
5 x Burpee Jumping Pull-ups
75 x Double-unders
10 x Burpee Jumping Pull-ups
50 x Double-unders
15 x Burpee Jumping Pull-ups
25 x Double-unders
20 x Burpee Jumping Pull-ups

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CrossFit Endurance WOD (06.14.2010)
''Tempo 85/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m then pick it up to 95% for the last 1500m

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